Healthy Seafood Buyer’s Guide

Tips for choosing popular fish and seafood at the supermarket.

Do your body good—eat fish! Fish (and all seafood) is an excellent source of lean protein and is healthy for your heart because it contains so little saturated fat—the type of fat associated with heart disease. In addition, some types of fish, particularly cold-water species like salmon, tuna, sardines and trout, are rich in omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Studies show that these omega-3 fats may reduce the risk of heart disease and may also provide other health benefits, such as helping to prevent Alzheimer’s disease and boost your mood.

To get the heart-health benefits from eating fish, the American Heart Association recommends that everyone aim for eating two servings of fish each week. However, nearly all fish and shellfish contain traces of mercury. The Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) say that, for most people, the risk of mercury from eating fish and shellfish is not a health concern; experts agree that for men and for women who won’t become pregnant, the benefits of eating fish a couple times a week far outweigh any risks associated with mercury. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system. The EPA and the FDA have developed specific guidelines for these groups.

Healthy Fish Recipes

Fish and Healthy Eating for Kids

The FDA and EPA recommend following the same recommendations as above when feeding fish and shellfish to young children. Children should not eat shark, swordfish, king mackerel or tilefish and they can safely consume up to 12 ounces of fish and shellfish that are lower in mercury. Just as with pregnant women, children should not eat more than 6 ounces of “white” or albacore tuna each week (1 medium can).